Inner Thigh Exercises Demystified!

It's every women's dream - Shapely and toned inner thighs.

A variety of inner thigh exercises are required to shape and sculpt the 'hip adductors'. These are a series of muscles that wrap the hip and thigh on the inner side. An exercise mat and a pair of ankle weights (2-3 lbs) is enough for an effective inner thigh exercise routine at home. I have seen some amazing results with my clients with the simple exercises I have outlined below.

In addition to specific exercises to focus the inner thighs, I strongly recommend 'compound' exercises such as squats and lunges.

These exercises help tone the entire thigh region - front, back, inner and outer thighs. In addition (as I will explain), minor variations to the squat and lunge can create a very effective inner thigh exercise routine.

The thigh muscles consist of the quadriceps (front), hamstrings (back) and abductors (side). All it takes is 15 minutes of exercise three times a week to shape the inner thighs.

Inner thigh exercises are most effective when combined with an aerobic exercise and a sensible diet

How Much Exercise Is Enough To Tone The Inner Thighs?

This number guide will help you determine what intensity is right for you. The intensity of inner thigh exercises will vary from 1 to 5, where 5 is the 'hardest'.

1 - Light exercise, where you can barely feel the muscle working. (this is what you feel in the first 1-3 repetitions)

2 - You can feel the hip muscles working (as you do more repetitions, you become more aware of the tension in the muscles)

3 - Moderate intensity, where you begin feel a 'burn' or 'strain' in the muscle. You have to exert a little to maintain the exercise.

4 - Moderate to high intensity, where your hip muscle starts to hurt, and you feel like stopping.

5 - High intensity, where you just can't continue. You need to stop and take a break.

The video below demonstrates the squat, one of the most effective inner thigh exercises. Note that a small variation in the squat, with the toes pointed out, makes a big difference. Also shown is an exercise to shape and tone the outer thighs and hips, the side leg raise.

For effective inner thigh exercises, you need to push to an intensity that falls between 3 and 4. This will vary from person to person.

For some individuals, 10 repetitions of an exercise is enough to get to 3, or even 4. This is especially common for beginners, or for those who have resumed exercise after a long break. For other, more conditioned individuals, it is common to get to 3 or 4 after 30-40 repetitions, or after using ankle weights.

The Most Effective Inner Thigh Exercises

Butterfly stretching.

This is an effective exercise to stretch the inner thighs before you start with inner thigh toning. In a seated position, join the soles of the feet together. Allow the knees to drop towards the floor. You will be able to lower the knees, depending on the level of tightness in your inner thighs. Wrap your hands round your feet and feel the gentle stretch in your inner thighs.

Outer Thigh Lift.

Lie on your left side, and prop your upper body nearly upright on your left forearm. With your left leg bent comfortably, extend your right leg at a 45-degree angle in front of you. Slowly raise the right foot about six inches off the floor in a controlled motion. Hold for one second, then slowly lower the foot almost to the floor; start another lift without touching down. Do 10 reps. Then roll onto your right side and repeat. Do 3 sets with each leg. 3 sets of 10 repetitions each is a good starting point. When the routine begins to feel easy in about 3-4 weeks, add a one pound ankle weight.

Inner Thigh Firmer.

Lie on your left side with your head resting on a rolled-up towel to maintain proper alignment of your head, shoulders, and hips. Bend your right leg and rest it on the floor in front of you while extending your left leg straight with the foot. Slowly lift your left leg about six inches. Hold for a moment and then gradually lower the leg, beginning the next lift before your foot touches back down on the floor. After ten lifts, roll onto your right side and repeat. Complete 2 sets of 10 lifts with each leg. 2 sets of 10 repetitions each is a good starting point.

Cable Adductor Machine.

This is the machine in the gym that most women tend to use! It's the one where you sit with your back pressed into the machine, holding onto any handles and with your legs and feet pressed against the foam pads. Smoothly bring your legs together, hold for a second then return under control to starting position. Some machines will have a combination of settings, allowing the legs to be taken wider, avoid taking your legs out too far, especially for beginners. Aim to keep your legs and back in contact with the machine at all times. It may be useful to warm up your muscles with a lightweight prior to your training weight, as this will not only help prevent injury, but also make sure that the machine is set-up comfortably for you.

Modified Squats and Lunges.

Performing squats and lunges with the toes pointed out and the feet at least 15-20 inches apart is a great way to 'activate' the inner thigh muscles.